CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: CrossFit “Elitism,” 10 Do’s of Mass, and Superhuman Strength

I wanted to start things off today with an interesting conversation I had with a friend/colleague of mine concerning CrossFit.

I can sense the eyes rolling already.

There’s enough CrossFit bashing on the interwebz to feed a small country (<—- that doesn’t make sense but I’m rolling with it), and I’m certainly not immune to my share of criticism. To that same tune, however, I feel like I’ve held a fairly “middle-ground” stance.

I’ve long noted my “qualms” with CrossFit, and I’ve also championed its many merits.  I see the good and bad in just about everything.  Except Justin Bieber.  He’s a douche.

And sushi.  I can’t get into sushi.  Sorry.

I’m not one of those people who talks a bunch of smack, yet has never been to or walked inside an actual CrossFit affiliate. My experience with CrossFit lies outside of watching YouTube videos which make my corneas bleed and playing internet hero on an anonymous fitness forum

As it happens, I train at an affiliate 1-2 times per week – albeit in an “open gym” format – so I feel like I’m able to give my perspective and it has some context.

Does CrossFit “Bullying” or “Elitism” Exist?

Here’s an email I received yesterday from a friend (sadly, not IronMan):

“Hope things are well my friend! I had a question and potential favor to ask from you. For the past 1.5ish years I’ve been battling with how to run our CrossFit gym as well as possible, to the point of even receiving criticism from “elite” CrossFit gyms saying we have too much of a bias towards classic strength training. 

What I have found extremely challenging is trying to establish an effective assessment system that carries over well to the CrossFit movements with which individual correctives can be prescribed.

What I was hoping to do was pay for some of your time in a consult to get some help in this area. I have tremendous respect for what you’ve done in the field, especially related to movement correction and know you would be a huge asset for us.”

My Response:

(And let me preface everything by saying I understand that CrossFit is a BRAND and that certain things are expected of its affiliates).

UPDATE:  To say that I was wrong.  Kinda.  In actuality, as another friend of mine pointed out to me via Facebook, “What many people don’t understand about CrossFit is that it is anything but a franchise that enforces uniform standards. In some ways, it is an anti-franchise. Affiliates are free to set their own fees and programming, buy the equipment they prefer, and even sell T-shirts with their affiliate name on it and keep all the money.

What I have heard is affiliate owners argue passionately for their vision and try to build their business on that basis.”

I’m honestly at a little loss for words that “elite” CrossFit gyms are criticizing anything? Why?

What makes them “elite” anyways? Total number of members? Revenue? Number of members who compete in the Games? They’re somehow more “paleo” than the next affiliate?

Who cares if someone chooses to take more of a “classic” strength and conditioning approach with their programming? 

And what does “classic strength and conditioning” even mean? Is it bad or frowned upon in the CrossFit community to help get their members stronger, to move more efficiently, and, god-for-bid, actually progress (and regress) people appropriately?

If so, I think Kelly Starrett just shit a copy of Becoming a Supple Leopard!!!

What concern is it of their’s how someone else runs THEIR facility?????

I would think, if anything, one should be applauded for actually giving a shit and taking the time to properly assess/progress his or her clients!

Are these “elite” affiliates upset that he’s not putting in enough “Kool-Aid” (high-rep OLY lifting, kipping pull-ups, WODs which make no sense) into the juice?

(Yes, that’s a bit of a generalization. But lets not delude ourselves into thinking that that’s NOT what a vast majority of people feel embodies the CrossFit brand).

I don’t get it. There are some things I like about CrossFit, and I’d be remiss not to tip my hat to them for helping to get people excited to move.

But I have to say: this elitist, holier-than-thou attitude doesn’t do it any favors.

This topic led to a ton of great dialogue on my Facebook page, and since the whole impetus behind it was assessment I wanted to share a link someone else posted which I feel points the conversation/debate in the right direction.

Can FMS and CrossFit Coexist? – Gray Cook and Kelly Starrett

If you have fifteen minutes to spare I HIGHLY recommend watching it.  Two brilliant guys talking shop. What’s not to like?

10 Must-Do’s For Mass – Bryan Krahn

Bryan has over 20 years experience in this field – both as a lifter and writer – and it’s uncanny how often I find myself nodding in agreement whenever I read some of his articles.

Guys like to make things more complicated than they have to be.  Adding mass doesn’t entail following some advance algorithm that would confuse a NASA scientist.  It doesn’t require some super secret, Eastern-Bloc periodization protocol you had translated from some Russian textbook. And it certainly doesn’t entail any deer antler powder.  Is that trend over yet by the way?

What it DOES require is some common sense and accountability.

Superhuman Strength – Artemis Scantalides

“You can’t rush strength.”  And in this article, Artemis explains why.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff to Read While You’re Pretending to Work: 10/17/13

Before we get into this week’s stuff to read, if you would be so kind as to allow me to take a few moment to tell you how much I hate Dan Trink that would be lovely.

Now, to clarify:  I don’t mean “hate” hate Dan Trink.  Hate’s a strong word and I generally reserve it for things like Tracy Anderson, seafood, people who don’t turn right on red, or whenever my girlfriend wants to talk about our feelings.

Dan’s actually a good friend and someone whom I’ve collaborated with on several articles on T-Nation as well as the Greatist Workout of the Day – GWODs – back in the day.

In fact Dan and I trained together a few weeks ago when I was down in New York City visiting and I made a cameo appearance at Peak Performance (where he’s the fitness director).  After taking a group of their trainers through a staff in-service on shoulder shenanigans/assessment, Dan pretty much bullied me into putting on a pair of shorts so that he and I could lift some heavy stuff.  Not that he had to pull my arm or anything, but after speaking for close to two hours I wasn’t exactly in the mood to work up to a few sets of heavy triples on front squats.

Then again, are you going to say no to this guy?

Excuse me while I go clean the back of my pants.

It was during our session, however, that I confided in Dan that I was in a bit of a training funk.  A few weeks prior, while training through a fairly aggressive deadlift cycle (in my seemingly never ending quest for a 600 lb pull), I tweaked my back (more on this below), and as a result I admitted I was just going through the motions with my training.  No real goal or purpose, which sucks donkey balls.

As such I asked Dan if he’d  be willing to take over my programming for the next few months, to maybe place a little more focus on a hypertrophy/bodybuilding split and to give my joints a bit of a break – something, admittedly, I haven’t done in years – and he graciously said yes.

He said yes!!!

And it just so happened that this past weekend Dan sent me my first month of programming – and I hate is effin guts!

Yesterday, for example, included 3×12 on deadlifts with timed rest. 3×12.

Like, what the hell!?!?!?

I honestly can’t remember the last time I’ve ever done a set of twelve on deadlifts. Let alone time my rest.  I championed through, though, and on my last set, while still playing the “conservative card,” I performed 365lbs x 12.  And then I counted the black spots and purple unicorns I was seeing before I passed out.

Needless to say, it’s going to be an interesting month.

Breath Better, Move Better – Eric Cressey

Breathing is a topic that is catching the fitness industry by storm in recent years.  And while I realize that for some it’s a topic that’s about as exciting as watching an episode of Downton Abbey, I can tell you from firsthand experience that it’s something that can (and has) had a profound effect on people’s movement quality AND performance in the gym.

With his new resource, The High Performance Handbook, coming out next week, Eric Cressey shares another FREE video on the importance of learning how to breath properly (0r more to the point:  learning to use our diaphragm more efficiently) and some drills we incorporate at Cressey Performance on a regular basis.

I don’t want to spoil anything, but the guy in the video demonstrating the drills is one sexy bastard……;o)

CrossFit and High-Rep Olympic Lifting – Bryan Krahn

One of the more “shared” Tweets I posted not long ago went something like this:

High-rep OLY lifting makes about as much sense as a poop flavored lolly pop.

It wasn’t long ago that I wrote my treatise regarding my thoughts on CrossFit.  For those who missed it (how dare you!), you can check it out HERE.

Nonetheless, I think it goes without saying – as if my Tweet didn’t give it away – what my thoughts are on high-rep OLY lifting.

In fairness, this article gives opinions on BOTH sides of the equation which I felt was pretty cool.

Strength Goals: Don’t Be Afraid to Abandon Them – Bret Contreras

Outside of bringing back some fond memories of internet legend Diesel Weasel, this article really hit home for me (and not because Bret used me as one of his examples).

As I alluded to above, my on-going quest to hit a 600 lb deadlift has been, well, on-going.  How’s that for wordplay?!

Thing is, I also like to stay lean – year round.  Much like Bret explains, every time I start ramping up my DL training, I’ll hit a certain “threshold” (the 550 lb mark) and inevitably my back then tosses me the middle finger.

Of course if I were to just throw my hands in the air, crush some PopTarts and donuts for months on end, and just tack on 20-40 lbs to my frame I’d probably hit that number in no time flat.

But that’s just not an option.

Kudos to Bret for writing such an honest article, as well as helping me see some light at the end of the tunnel. I’m by no means giving up, but it’s definitely helped to put things into perspective.

CategoriesExercise Technique Program Design Strength Training

Shoulder Training Tips: 6 Coaches Weigh in on Shoulders

This one is short and sweet today. We’re on a very, very tight schedule (spa, tour of the Mets training complex, etc)) and I was warned by Lisa that if she caught me on my computer she’d either Sparta kick me in the chest or force me to listen to nothing but Katy Perry on our way to Miami.

Neither sounds like a great scenario.

*tap, tap, tap, space key, space key, tap, tap, space key, tap, tappidy tap, space key, taparoo*

“Excuse me. But…..What. Are. You. Doing?”

Lisa!  Uh, I didn’t see you there.  I was just, you know, I thought I heard a noise on my computer, and I opened the screen, and, I, uh, just wanted to make sure it was alright. Since I was here I thought I’d go a head and donate to Greenpeace, and maybe look into adopting a baby seal.

Okay, I was checking my emails and writing a quick post.

Honey, why are you stepping closer? HONEY!!!!  NOooooooooooooooooooooooooooooo.

Two hours later from a hospital bed:

I was asked a few weeks ago by the editors of T-Nation if I’d be willing to offer some advice on shoulder training.

It turned out awesome and includes solid information from other top-notch coaches like Tim Henriques, Dean Somerset, Bryan Krahn, Ben Bruno, and Dan Trink.

===> Check it out here <===